Are you a new parent at your wit's end trying to get your little one to sleep? Don't worry, you're not alone. Every parent has been there; exhausted and desperate for a good night's rest. There are several things that affect how our tiny humans sleep, from diet to environment and even activity level.
In this article, we will explore some tips on how to make a two-year-old go to sleep. These tips are tried-and-tested methods that have worked for parents all over the world!
Why is it Important That Your Child Gets Enough Sleep?
Before diving into specific strategies, let's talk about why it is crucial for your child to get enough sleep.
Quality of Life: Getting enough rest ensures that their behavior is manageable in school or daycare facilities.
Mental and Physical Development: Lack of sufficient nighttime slumber can impair brain development and prevent physical growth by elevating cortisol levels.
Better Health: Healthy sleeping habits promote wellness since lack thereof increases chances of diseases such as obesity (1).
Now that we have established the importance of establishing regular bedtime routines-let’s look at some ways on how you can win the battle against night-time excitability:
Set a Routine
Establishing an effective bedtime routine may be time-consuming instead quite useful while only taking less than thirty minutes per session initially(2). It begins with setting up s sequence !and sticking 3 months down the line.
Actions such as playing quiet games like puzzles accompanied by reading books out loud trigger winding-down process stimulating good brain function helps signal bedtimes approaching.
Alternatively, dimming room lights tone down blue light reducing digital-media exposure helping regulate melatonin production contributing towards falling asleep quicker(3). Great reminders before lights-out include:
- Brush teeth
- Say prayers/talk about gratitude
- Drink water
Daytime Naps Are Essential
Most infants sufficiently sleep up to 12 hours a day, eight being during the night; with two daytime naps (4). Encourage as much outdoor activity in soothing environments like parks can increase fatigue meaning minimal interruptions of beauty rest(5).
Planning and ensuring regular outdoor strolls benefit not only restless toddlers but also has psychological benefits such as encouraging environmental interest in exploring surroundings.
Providing consistent naptimes helps regulate circadian rhythms since toddlers become accustomed to sunrise and sunset rhythms sticking closely through adulthood(6). Late afternoon power your child's busy schedule.
Be Mindful of Diet
Toxicates affecting right brain functioning must be kept off from young systems. Examples may include products with high sugar levels or processed foods jumping adrenalin production leading to disturbed sleep cycles that highly affect REM deep-sleep stage causing nightmares quite their worst outcomes/ consequences!
Include lots of magnesium-rich diets (eggs, bananas) neurotransmitter properties supporting rest functions like serotonin producing ,melatonin facilitating relaxation effect entire family better mood swings., providing omega-3 fatty acids and Vitamin D improving hormone balance establishing efficient wake/sleep patterns for longer-doze time2)22). Additionally:
- Avoid caffeine
- Limit fluids before bedtime
- Reduce carbohydrate intake late evening
Environment is Crucial
Let’s face it: Children are playful creatures attracted by wondrous sights by nature. The environment set at home should mimic this behavior actively using imaginative decor incorporating sensory detailing raising general comfort enhancing desire sleeping soundly.
Make available soft lighting keeping the room airy resulting low temperature which ensures comfortable breathing air circulation healthy respiratory functioning improving indoor ambience refueling good night slumber.(7)
Select aesthetically pleasing bedding well-fitted outfits accompanied sassy snuggle toys topnotch music sounds suited nap inducing calming effects like white noise combating intermittent street noises or sirens bouncing backsliding waking-up cycles (8).
A Pampering Massage Works Wonders
Did you know a soothing massage calms those frayed nerves? The effects of dimming room lights give perfect settling ambiance.
Massage helps raise serotonin levels characterised by high-energy attributes built up throughout the day. Examples may include calming hands over feet transitioning set predictable relaxation traits purposely promising evening calm(9)!
Additionally, incorporating aromatherapy with essential oils like lavender-a fantastic fatigue-fighting scent- induces a natural tranquilising effect very effective winding more restless toddlers down(10)11). Soft music or humming better yet works wonders.
Conclusion
Peaceful slumber makes for practical management during daytime hours in regards to concentration power, exuberant spirits and general behavior around family members making it ideal promoting consistent methods proving beneficial ultimately2()!
Sources:
- J Wu et al., "Sleep Duration And Obesity Among Adults: A Meta-Analysis Of Prospective Studies," Sleep Medicine 32 (2017):36–42.) 2.clinical sleep Y olie., H K Al Nashit L Pekcanlar P Cananand M Arman A Atamer.wiki updates.com/2009. 3.night-light exposure.kidshealth.org/en/parents/ 4.Dr T Wayne Springer.www.dwtcenterforchildren.com 5.Henderson J M."Eight-week exercise programme leads to dramatic reduction rates.in children as young as 6" www.nih.gov/news-events/. 6.Taylor BJ.et al.'Bed-Sharing Promotes Breastfeeding Retention' Pedriatics.volume:140 Internet:journals.pediactics.com/cgi/content/full /119/4/e8640/. 7.KulikD &Wells D ‘Effect Of Low Humidity Environment On Exercise Performance'.JSc Med Sport volume12 issues1Jan2009Pages67-72 8.Bartlett DJ,Biggs SN,Bowie MJ et al.Early Intervention for Obstructive Sleep Apnoea following adenotonsillectomy in children: a randomised controlled trial
(9)J Klinsop &roberts ME. AJN,2006;401-8 10.Lynn Chandler-Will&Hugh l.MarshallAromatherapy Massage A Guide For Health Professional.The surgeon 2000vol18issue3. 11.ErnestV EigelLA."Use Essential Oils Wisely" Day-Spring Christian Books,P.O.
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| How Much Sleep Does Your Toddler Need? |
| --- |--- |
| Age | Nighttime | Daytime |
| 2 to 3 years old | 10 -12 hours |1 – 3 hour nap(s) afternoon or after lunch |